All of us, especially women, want to achieve a flawless figure and proud to wear revealing clothes. And most of us is this seemingly logical plan of action: eat less — if not to starve, to eliminate fat to do sports. The problem is that long withstand such a regime is impossible, and after the completely predictable failure of the dropped weight back again plus. The exit from this vicious circle is, although he, too, will require discipline and patience, but the result will be a steady, muscle mass is not lost, and skin condition will improve.
What is keto diet
Surprisingly, the keto diet was originally designed not for weight loss, and to improve the condition of children suffering from epileptic seizures. In 1921, an endocrinologist rolling of Vodit first noticed that in the conditions of low-carb high nutrition, the liver produces ketone bodies; in the same year therapist Russell Wilder called this diet keto diet and began to use it for the treatment of epilepsy in cases, when the medications don't yield results. Soon, the medical staff noticed that patients have become slimmer and lighter — so the keto diet has got a new direction. Most currently known low carbohydrate diets such as the Atkins diet, paleo diet, etc., are later variations of the keto diet. How does it work?
For most people the idea of eating fats to reduce weight seems paradoxical. To imagine the mechanism of keto-diets, remember how the human metabolism. Carbohydrates are the primary and most affordable source of energy. With limited proceeds of carbohydrates the body is no longer able to obtain energy by their decomposition to glucose and is forced to use alternative sources of energy, i.e. fats, which are metabolized in the liver to form ketone bodies — a state called ketosis. According to many nutritionists, keto diet is not only an effective tool in the struggle for a slender figure, but also can significantly improve the condition of patients with such diagnoses as cancer, Alzheimer's, autism, schizophrenia and depression.
The effectiveness of the keto diet
Subject to all the rules of keto diet gives excellent results. The number of lost kilos in a week can vary from 0, 5 to 2.5, depending on the individual characteristics of the organism. Its effectiveness has convinced many girls that are not able to lose weight through other diets; keto-diet is also very popular among men and women involved in bodybuilding because they do not lead to loss of muscle mass.
The pros and cons of keto diets
To proven — scientifically and practically — the advantages of this diet include:
- Proven. A state of ketosis promotes more rapid loss of body fat mass compared with the other diets, for example, nishiiwai.
- The lack of hunger that you can eat foods from the allowed list.
- In a keto diet there is no strict sequence of dishes you can select and combine products according to your preferences. You only need to adhere to the General formula consumption of fats, proteins and carbohydrates, i.e. 75%:20%:5% respectively.
- Keto-diet does not lead to loss of muscle mass. You will lose weight at the expense of subcutaneous and visceral fat, and not muscle.
- Therapeutic and preventive value in relation to diseases such as cancer, Alheimer's disease, epilepsy, depression. To use a keto-diet in the treatment of these diseases, consult your doctor.
- Low glycemic index foods allowed in keto diet, helps to improve the condition of skin prone to acne.
Since the keto diet has a significant impact on the body, changing the pathways of energy, without the negative side also has not done:
- An extensive list of contraindications (see end of article).
- The diet is not balanced, so you need to pass a medical examination.
- In the first 2 weeks your body will occur the metabolic restructuring. Until this process is complete, you can experience fatigue, nausea and difficulty concentrating.
- One of the underlying condition of ketosis phenomena — the smell of acetone breath, which you can also encounter on a keto diet.
- In stores, very limited selection of low carbohydrate foods, ready to eat, so you have to take food for lunch and snacks with you.
- Due to the lack in the diet of cereals, fruits and most vegetables possible problems with the intestines.
Plan keto diet
Table: list of permitted and prohibited foods
| Permitted foods | Foods that you must exclude |
| Butter and vegetable oil | Low fat foods |
| Meat, fish, seafood | Sugar in all kinds |
| Eggs | Cereals, wheat products |
| Nuts | Fruits, dried fruits |
| Green vegetables, mushrooms, tomatoes in a small amount | Potatoes and other vegetables high in carbohydrates |
| Berries in a small amount | Legumes |
| Natural dairy products except milk | Corn |
| Wine, of spirits — rum, brandy, whiskey (no more glasses per day) | Beer and all alcoholic beverages containing sugar |
Preparation of the diet and nutrition plan
Keto diet is a low carbohydrate diet with high fat intake and moderate amounts of protein. There are several varieties of this diet:
- Standard keto diet involves the intake of fats, proteins and carbohydrates in the ratio of 75%:20%:5%.
- Cyclic keto diet is based on the scheme "5 days of food according to the rules of keto-diet — 2 days high carbohydrate food or carbohydrate loading".
- Targeted keto diet includes additional carbohydrate intake before and after exercise.
- Protein keto diet similar to the standard, but with a greater proportion of protein in the diet: the ratio of fats, proteins and carbohydrates is 60%:35%:5%.
Be aware that only the standard and protein diets are extensive clinical studies. Cyclic and targeted keto diet is actively practiced by bodybuilders enthusiasts, but their safety has not been confirmed clinically, so we will only consider the standard version of the keto diet.
To approximately calculate how much you need to consume protein per day, use a simple formula: 1 gram of protein per 1 kg of body weight. That is, if your weight is 80 kg, you should consume 80 grams of protein a day. Then, on the basis of the ratio of proteins, fats and carbohydrates get a number of fats and carbohydrates in the day you need to consume — 300 and 20 grams, respectively. However you can increase the consumption of carbohydrates (but not more than 50 grams per day). If after the adaptation period of around 2 weeks — you still feel the fatigue and difficulties with concentration, try to slowly increase carbohydrate intake by 5 grams a week. To start the keto diet better slowly, gradually reducing starchy foods in your diet to make the process of reconstructing the metabolism of the most gentle for your body, and slowly get out of it. Duration keto diet depends on your health and the advice of your doctor, but to comply with this diet for less than a month doesn't make sense because half of the time will be spent on adaptation.
Sample menu (options for selection)
Breakfast
- Two fried eggs with bacon in olive oil.
- Omelet with one egg and three proteins with mushrooms, spinach and herbs, topped with feta cheese.
- Half avocado, soft-boiled egg, slice of smoked salmon and 2 roasted tomato.
Lunch
- Turkey, baked in yogurt with mushrooms, cheese and herbs.
- A piece of baked meat or chicken with a green salad, dressed with olive oil.
- Spinach salad with shrimp grilled (slices of salmon, chicken or beef), cubes of cheese to choose from, sprinkled with nuts and dried cranberries.
Dinner
- Steak grilled salmon with boiled asparagus or broccoli drizzled with butter.
- Mediterranean salad with boiled eggs, olives, cucumber, feta cheese with olive oil on the lettuce.
Snacks
- Almond-berry smoothie made with almond milk with cottage cheese or ricotta cheese, a handful of your favorite berries and a pinch of vanilla extract.
- A handful of nuts to choose from.
- Vegetable sticks (cucumber, celery) with guacamole.
- Cheese balls of finely grated sharp cheese with natural yoghurt, obalanya in chopped pistachios.
Table: carbohydrate content in some products
| Product | The portion that contains 6 g of carbohydrates |
| Avocado | 1/2 PCs |
| Walnuts | 30 g |
| Pine nuts | 30 g |
| Coconut milk | 3/4 Cup |
| Coconut (pulp) | 1/2 Cup |
| Almonds | 30 g (23 nuts) |
| Cashews | 22 g |
| Sunflower seeds | 1/4 Cup |
| Pistachios | 30 g (47 pistachios) |
| Hazelnuts | 45 g |
| Yogurt from whole milk | 100 ml |
| Cherry | 1/2 Cup |
| Strawberries | 2/3 Cup |
| Cranberry | 1/2 Cup |
| Raspberry | 1/2 Cup |
| Currants | 1/2 Cup |
| Blueberries | 1/3 Cup |
Recipes
Ginger roast beef
Ingredients for 2 servings:
- 2 steak boneless, cut from above strips
- 1 tablespoon olive oil
- 1 small onion, diced,
- 1 crushed garlic clove,
- 2 small tomatoes, diced,
- 1 teaspoon ground ginger
- 4 tablespoons Apple cider vinegar
- salt, pepper.
- Pour oil in a pan, brown the steaks over medium heat.
- When both sides are well browned, add the onion, garlic and tomatoes.
- Mix in a Cup ginger, salt, pepper and vinegar, add, stirring, to the meat.
- Cover, reduce heat and cook until the liquid evaporates.
- Serve, sprinkled with herbs.
Nutritional value one serving: 370 calories, 27 grams fat, 7 grams carbohydrates, 46 grams of protein.
Nutritious Cobb salad
Ingredients (2 servings):
- 100 grams of ham,
- 4 tomatoes, cut into halves
- 30 grams blue cheese,
- 2 boiled eggs,
- 2 cups of Romaine lettuce,
- half an avocado, diced,
- 2 slices bacon,
- 1 tablespoon olive oil and Apple cider vinegar
- 1 teaspoon lemon juice and Dijon mustard,
- salt and pepper to taste.
Cut the ham cubes and toast them to sprinkle olive oil on the pan. Eggs cut into slices, cheese cubes. Put all ingredients on lettuce leaves in the form of strips. Mix ingredients of the filling and pour over the salad. Nutritional value one serving: 208 calories, 8 grams fat, 3 grams carbohydrates, 31 grams protein.
If you have chosen to follow the keto diet
Read the recommendations of doctors to more quickly reach the desired result and to avoid possible side effects.
- Undergo a medical examination. This is the first and obligatory point of the program, which should not be ignored. Keto diet is contraindicated for people with certain medical conditions.
- Carefully read the list of allowed foods — it should generally fit your food preferences. If you are the world's largest fan of bananas, spaghetti and potato wedges, you should choose another weight loss system: the rejection of all favorite foods will soon become overloaded with stress that just will not benefit your health and mood.
- Try not to plan for the first two weeks of the diet no important Affairs and labor feats. Remember that at this time your body will adjust and operate in slow motion.
- Plan your time so that it was enough for cooking. Most foods allowed on a keto diet requires cooking, especially if you want to add some fun to your menu.
- Do not forget to include in your diet are green vegetables: spinach, cucumbers, celery. They contain few carbohydrates, but are a source of fiber, which will ensure the normal operation of the intestine.
- Drink at least 8 glasses of pure water a day to eliminate possible odor of acetone and improve the functioning of the kidneys.
- Include in your diet quality coconut oil cold pressed: it is the best source of triglycerides of medium length, which are easily converted into ketones.
- Don't be afraid to season your food if you want it: salt helps restore electrolyte balance which is disturbed on the keto diet.
- Be sure to take vitamin-mineral complex. Keto-diet is unbalanced and can not provide your body with all necessary nutrients.
- If you are active in sports with high aerobic load, keep in mind that your training capacity may be reduced, as in keto diet the glycogen stores in the muscles decrease.
